Calf and Curl
Description
An 18-minute AMRAP of calf raises, ruck curls, a short run, and flutter kicks.
Workout
Warm-up
5 min- 5-minute easy walk plus a few calf raises and ruck curls to warm up.
AMRAP 18
18 min- 30 Ruck Calf Raises
- 30 Ruck Curls
- 300m Ruck Run
- 30 Ruck Flutter Kicks (4-count)
- Repeat as many rounds as possible in 18 minutes.
Cool Down
5 min- Easy walk, then stretch your calves and forearms.
Movement Breakdown
Ruck Calf Raises
- Stand tall with the ruck on your back, feet hip-width apart.
- Rise up onto the balls of your feet as high as you can.
- Pause briefly at the top, then lower back down with control.
- Repeat, keeping your core braced throughout.
Ruck Curls
- Hold the ruck by its straps or handle with both hands, arms extended down.
- Curl the ruck up toward your chest, keeping your elbows close to your body.
- Lower back down under control, resisting the urge to swing it.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.
Ruck Flutter Kicks
- Lie on your back with the ruck resting on your lower shins or held at your chest.
- Lift your legs a few inches off the ground and flutter them in a small, steady kicking motion.
- Keep your lower back pressed into the ground throughout.